DAY TWO: Running In Hawaii - Tips For Muscle Priming - Stephen Scullion - Olympic marathoner

Aug 13, 2025

Intro

This is a quick summary of DAY TWO: Running In Hawaii - Tips For Muscle Priming from Stephen Scullion - Olympic marathoner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Morning productivity tip: Wake up around 6 am, get coffee, emails, and light tasks done before your run. It frees up mental energy for training.
Muscle‑priming concept: Short, fast repeats (100 m) fire up muscle fibers and the neuromuscular system, making threshold work feel easier later.
Why it matters: Priming teaches your body to recruit more fibers, raises your sustainable heart‑rate, and reduces the risk of skipping essential easy work.
Training plan context: The primer is a bridge between travel recovery and the next day’s threshold session (5 × 2 km at threshold pace).

Workout Example

Muscle‑Priming Run (4 km total)

Warm‑up: easy jog for 5‑10 minutes.
10 × 100 m repeats – run each 100 m in about 14‑15 seconds (roughly 90‑95 % effort). Recover lightly (walk or jog) for 30‑45 seconds between repeats.
Cool‑down: easy jog for 5‑10 minutes.

Purpose: Activate fast‑twitch fibers, sharpen neuromuscular coordination, and open the body after travel.

Practical Tips

Keep the repeats short and fast; timing ~14‑15 s per 100 m works for most recreational runners.
Use the recovery jog to stay loose, not a complete stop.
Treat this as a “primer” – not a hard workout, but a quality activation before a harder session.
Plan the next day’s threshold run (e.g., 5 × 2 km at threshold pace) after a good night’s sleep.
Early‑morning routine (6‑7 am) helps you get the day’s tasks done and leaves you fresh for the run.

Closing Note

Give Stephen’s 10 × 100 m primer a try on your next training day – tweak the rest intervals to match your fitness and use the Pacing app to set your own target times. You’ll feel the neuromuscular boost when you hit that threshold run. Happy training, and enjoy the Hawaii vibes! 🚀